Pre-Futoor Strength

Four sets of:

 Deadlift x 8 reps Supine Ring Rows x 10 reps

Post-Futoor Strength

Take 10 minutes to build to 5 heavy-ish reps of Deadlift

Pre-Futoor WOD

“Helen Fasting” Five Rounds for Time:

 Run 200 Meters
 14 Russian Kettlebell Swings (28/20 kg)
 8 Chest to Bar Pull-Ups

Post-Futoor WOD

“Helen” Three Rounds for Time:

 Run 400 Meters
 21 Kettlebell Swings (24/16 kg)
 12 Pull-Ups